I have members regularly ask me, “How can I reduce fat in my FILL-IN-THE BLANK?” Usually the blank spot is stomach, arms, or legs. The member is hoping that I can show them some specific exercises that will burn fat in their problem area. This is commonly referred to as “spot reduction” and it is a widespread myth. While you can target specific muscle groups, you cannot utilize fat stored in a specific area.
To lose weight in any part of your body, first focus on controlling your diet. I often tell people, “You can’t out work a bad diet.” In other words, no matter how many crunches you do or how many miles you run, if you don’t reduce your calorie intake, your arms aren’t going to look any better.
Second, increase your daily activity level. Exercise will help you burn more calories, boost your metabolism, and increase your lean muscle.
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Ream more from the National Strength and Conditioning Association: https://www.nsca.com/education/articles/trainer-tips/spot-reduction/